Thursday, 13 January WOD

Warm-up

• 2:00 Machine –then–
• 10 Box Step Ups
• 10 Hollow Rocks
• 10 Air Squats
• 10 Kip Swings
• 10 Squat Jumps
• 10 Inverted Rows
• Barbell Warm Up: (empty BB)
  • 4 Hang Power Cleans
  • 4 Low Hang Power Cleans
  • 4 Tall Cleans (just arm and trap pull then just drop under the bar)
  • 4 Hang Squat Cleans
  • 4 Low Hang Squat Cleans
  • 4 Front Squats

STRENGTH

• 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
• 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
• 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
• 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
• 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
• 1x [ 1 Hang Squat Clean + 1 Squat Clean ]
  • Use the same weight for each set.
  • Rest 1:30 between sets.

Rest 1-1:30 mins.

METCON

• 6 rounds for time of:
  • 3 Power Cleans, 205/145 lbs
  • 6 Shoulder-to-Overheads, 205/145 lbs
  • 9 Chest-to-bar Pull-ups

Scaling Options: Scale to a moderate weight for power cleans, these should be quick singles, focus on keeping the STOH unbroken. Scale to regular pull ups if needed or 9 inverted rows or ring rows.